Alright!  Here we go 🙂 Today is the special workout put out by HQ for the Fundraiser. All money raised goes directly to the gym of your choosing, without any fees taken or anything, pretty cool really.

Cycle’s Challenge! Hopefully you did your pistol practice all three days last cycle 🙂  This three day on’s cycle challenge is a sleep challenge.  Find a way to get 9 hours of sleep each night (or accumulated throughout the day in naps and stuff).  How many of us ever get a chance to really catch up on sleep?  It does affect everything from cognition and memory to serotonin levels, to cortisol and body fat, to insulin sensitivity and inflammation!  Rest up fam, and see you makes it!

Zoom Classes!

We’re having four (4) today!  6:00AM, 7:30AM, 4:00PM (kids!) and 5:30PM

Come on through and have fun with your crew!!
Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313


The Workout: videos below

10-min. AMRAP:
10 Air Squats
9 Dumbbell Snatches, right arm
10 Push-Ups
9 Dumbbell Snatches, left arm

Ladies 35 lb. Gents 50 lb.

From HQ:

The prescribed weight of the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely take from the ground to over your head works just as well. Here are some creative substitutes:

• Dumbbell of a different weight

• Plastic milk jug
• Can of food
• Waterbottle
• Kettlebell
For your convenience, the prescribed weights in kilograms are 15 kg (35 lb.) and 22.5 kg (50 lb.)
Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

For all the details go to and you’ll find the complete description, instructions on how to register, and ways to set up your leaderboard so you can see how you do!  For clarity, our affiliate name is Lynnwood CrossFit, add that in your registration so you can be included on our custom leaderboard 🙂

No Video for Air Squats, you guys better know this one!!!

Warm-up: Take yourself through 4 rounds with enough reps to get it going!

Glute Bridges

Arm Swings

Standing Goodmornings